Written by Samm Parker
We’ve all been in a situation where we have been asked to use a scale to describe something. Some may have been prompted to rate their pain between 0-10 or maybe needing to give feedback on how easy, moderate, or hard a task was for them. This is what we call subjective information, meaning, it is from a personal perspective and there is no right or wrong answer. During progressive strength training, staff will use these questions to check in with their members. Let’s look into what data is actually being collected in real time.
During the start of a newly planned exercise cycle, coaches will be on the look out for a few things. The first thing they will observe is how the movement looks compared to the ideal format of the demonstration & explanation. If all check points are clear, then the coach will observe the equipment being used. If the equipment for the exercise seems to be moving too quickly or too slowly this is their sign to step in. Coaches will suggest either to increase resistance or lighten up the load. This is for the safety of the member; If the movement is skewed from the ideal format, instructors have a duty to assess the variables that could be causing those minimal malfunctions.
After the trainer details the exercises for activity, they may introduce an effort expected to be present. This could be ranked like a level or given as a percentage. What they are actually introducing is something called the Rate of Perceived Exertion [RPE] scale. This scale is used in fitness/ physical activity to help organize subjective information across multiple people. Meaning, if an 18 year old is lifting next to a 25 year old their efforts might look similar, but placing a 25 year old next to a 55 year old doing the same movements, their efforts will look different. This does not mean one member is doing “more” than the other. It is a reflection of where the lowest level of the scale actually starts for each person and how they would rank the effort needed for an exercise.
Reminding members of what effort level they should be aiming for allows the trainers to track progress within safe ranges while plugging in variables like body type, age, gender and even life events of the people performing movements. A 60% effort of a deadlift to a 25 year old could lift 155 pounds, whereas for a 55 year old it might be at 95 pounds. This is important to notice because some people could fall into a competitive mindset. Going to a small group session should be encouraging and give a feeling of accomplishment. If looking over at someone else’s equipment scratches an itch to increase resistance when the movement is meeting the effort requirements while feeling difficult, it is safe to refocus on yourself and confirm with the trainer that you are in the right zones.
Comparable effort will look different person to person but could be instructed the same for a general understanding of the movement. Instructors are trained to notice when their members are pushing the limit or haven’t quite achieved the expectation. Trust your trainer to keep you moving toward progression without maxing out too early with more tasks left to complete.